the Be a Stronger Runner Workout. - Men's Fitness Magazine

MF 09.2012
personal trainer
Be a
stronger
runner
Try this quick workout to help you
run faster and avoid injury.
A
B
C
runners
just like to
“Most
run,” says top
UK trainer and author Matt
Roberts (mattroberts.co.uk).
“However, to really get the
most from your body and,
importantly, reduce the risk
of injury, strength training
is a vital element of your
running training. It provides
propulsion, power and helps
to achieve greater levels of
stamina and endurance.”
If you’re lifting weights to
become a better runner, be
shrewd with your exercise
selection and don’t waste
your time building trophy
muscles. “Your resistance
program should prepare
your body for what it will
go through when you run,”
Roberts says.
“Stability and power is
needed when the foot strikes
the ground, because your
body has to control the
enormous shift in workload
from one side of the body
to the other. This requires
great strength through
the middle of the body.
That’s why the exercises in
this plan simultaneously
build strength while also
developing stability and
co-ordination.”
1
T push-up
Sets: 3 Reps: 12-15
l Start in the top of a push-up position, with your body in a straight line from
head to heels. Lower your chest by bending your elbows, then push up, rotate
your torso to one side and raise one arm. Repeat, raising other arm.
Why it’s good: This progression from a normal push-up incorporates the
core muscles, mainly the obliques. A strong core is essential for maintaining
upper-body stabilisation during the running movement.
2
Plank
Time: 30-60 seconds
l Position yourself so that your body is straight from head to
heels and your elbows are directly below your shoulders. Hold
that position without letting your hips sag.
Why it’s good: This is a classic test of core strength. Stronger
abs mean a greater ability to prevent injury.
Photography JOHN DOUGHTY
116 | MF | SEPTEMBER

Form tip
Maintain a neutral spine
position throughout this
move and don’t round
your shoulders.
A
B
A
2
One-leg squat
Sets: 2 Reps: 12
l Stand on one leg, then
bend one knee while keeping
your chest upright and
the weight on your heel.
Push back up to the start.
Why it’s good: This is a
key test of a runner’s
leg-strength and stability,
particularly in the glutes.
3
One-leg
dumbbell row
Sets: 2 Reps: 12
B
4
WALKING LUNGE
Sets: 3 Reps: 12-15
l Stand on one leg and bend at the hips so that your back is parallel to the
floor or as low as your hamstring flexibility will allow. Hold a dumbbell in
the hand opposite your standing leg, with your arm hanging straight down.
Lift the weight up to your chest. Swap sides each set.
Why it’s good: It’s essential that the muscles of the abdominal section are
strong and hold the hips and spine in a good position to allow the body to
propel itself forward most effectively.
l Take a big step forward into a lunge so that both knees are bent 90
degrees. Push up to straighten both legs, then take another step forward
with the other leg. Repeat this movement, alternating sides.
Why it’s good: This is a dynamic exercise that hits all the lower-body
muscles and takes balance, control and concentration to do.
A
A
5
One-leg squat
Sets: 2 Reps: 12
B
6
Reverse curl
Sets: 2 Reps: 12-15
B
l Stand on one leg, then bend one knee while keeping your chest upright
and the weight on your heel. Push back up to the start.
Why it’s good: This is a key test of a runner’s leg-strength and stability,
particularly in the glutes.
l Lie on your back with your knees bent. Contract your abs to raise your
heels and butt off the ground.
Why it’s good: This exercise works the lower portion of the abdominal
muscles, an area that is particularly important for general stability and
injury prevention.
mensfitnessmagazine.com.au | MF | 117